Dashboard

2 Nov 2026
2w 4d until Haifa Marathon (Half marathon)
CTL 43 fitness today
ATL 24 fatigue today
TSB +19.1 form today
Peak CTL 91 6 Jan 2024
Ramp Rate -4.1 CTL Δ 7 days
Monotony 0.78 28-day load spread
Streak 0 consecutive weeks
WEEK · MAINTENANCE WEEK
Mon 12 Feb – Sun 18 Feb
97.4 km
598 rTSS · 6 sessions · 8h 13m
5 weeks at similar load — push a build week or take recovery. A recovery week was recommended — instead a maintenance week was done (598 rTSS, 97 km).
Target 100–111 km · Target 633–700 rTSS · TSB Mon -4.3 · Ramp -0.3 · Mono 1.8 · 24% fast (4w) · 3 quality · long run 1d ago
Volume targets
80 km
✓
avg 68.6 km
✓
100 km
2.6 km left
Weekly load
598 rTSS -0.3 CTL
Target
700
4-wk avg
667
+10%
733
Week sessions 6 done · 97.4 km · 8h 13m
Sat 17
11:37
146 128
long steady
Lunch Run
24.5km 4:59/km 144bpm
Fri 16
10:50
116 88
workout vo2max 8×1km
8*1@steady
17.0km 4:35/km 146bpm
Thu 15
11:00
74 33
easy
Lunch Run
14.1km 5:37/km 132bpm
Wed 14
12:42
67 21
easy
Lunch Run
12.3km 5:23/km 130bpm
Tue 13
11:38
139 94
long workout vo2max 4×3km
4*3@3:50
19.3km 4:44/km 145bpm
Mon 12
14:33
56 19
workout repetition
Afternoon Run
10.2km 5:31/km 131bpm
Race readiness 5-week km at race pace · target 3× distance
Marathon 4:04/km
8.0/126.6 km
Half Mar 3:54/km
6.0/63.3 km
10k 3:43/km
0.2/30.0 km
5k 3:35/km
0.0/15.0 km

Daily mileage

Last 30 days
Peak day 21.1 km 9 Oct Longest run 21.1 km 9 Oct Avg training days/week 3.0
Pace distribution km/week
Training zones VDOT 56.4 · תל אביב מרתון 21 · 2026-02-27
10%
90%
fast minutes slow
Intensity
Recovery 47%
5:21–6:17 <128
Daily / Easy 22%
4:57–5:20 128–138
Steady / Long 16%
4:24–4:56 138–148
LT1 / Aerobic 5%
4:09–4:23 148–153
Tempo 4%
3:57–4:08 153–158
LT2 / Threshold 2%
3:50–3:56 160–165
CV / Critical V. 2%
3:39–3:49 165–170
VO2max / Interval 1%
3:28–3:38 170+
Repetition / Speed 1%
<3:28
Racing
Weekly mileage Monday–Sunday totals
Distance · km per week Same weeks a year ago
Training load CTL · ATL · TSB
CTL ATL TSB race

Fitness signals

Race-anchored VDOT
Open analysis →
Fitness estimate
53.9 VDOT
range 50.3–57.5
Threshold pace 4:02 /km
12w trend +0.1
Half Marathon 1:25:42

36w since race anchor